What to Eat When on Mounjaro: A Nutritionist’s Guide Beyond the Scales
By Bogomila Tosheva | Registered Associate Nutritionist
Starting Mounjaro can bring big shifts in appetite, energy, and how food feels in your body.
Many people notice they can’t eat as much as before. Some lose interest in food altogether. Others feel uncertain — what should I eat now?
If this sounds familiar, you’re not alone. This is a new chapter, and it doesn’t have to look like another diet. It’s a chance to learn how to nourish yourself with kindness and curiosity, not rules.
Understanding What’s Changing
Mounjaro (tirzepatide) works by mimicking the gut hormones GLP-1 and GIP.
They help regulate blood sugar, slow digestion, and quiet hunger cues. In practical terms, that can mean:
Feeling full faster
Food staying longer in the stomach
A natural drop in appetite
None of this means you suddenly “have more willpower.” It just means your physiology has shifted. Recognising that helps remove pressure or guilt and allows space for gentle adjustment instead of restriction.
Quality Over Quantity
When you eat less overall, every bite matters more for nourishment.
Think of food as support, not control. Your body still needs energy, protein, fibre, and healthy fats, just in smaller, balanced amounts.
Try to include:
Protein for strength and recovery: eggs, fish, tofu, lentils, Greek yoghurt
Complex carbohydrates for steady energy: oats, quinoa, brown rice, sweet potato
Healthy fats for hormone balance: olive oil, nuts, avocado, seeds
Colourful fruits and vegetables for fibre and micronutrients
A balanced plate might look like:
Half vegetables or salad
A quarter protein
A quarter slow-release carbohydrates
Plus a drizzle of healthy fat
Remember that this can shift day to day.
Small, Gentle Meals
Big meals can feel uncomfortable while on Mounjaro. It often helps to eat slowly and spread food out through the day.
Think of it as offering small kindnesses to your body rather than meeting strict targets.
You might try:
Four or five smaller meals or snacks instead of three large ones
Sipping fluids between meals, not during
Using soups, smoothies, or soft foods when solid meals feel heavy
These small adjustments can reduce nausea, protect your energy, and help you meet your nutritional needs without overwhelm.
Hydration, Digestion, and Comfort
Because Mounjaro slows digestion, constipation and bloating can happen. Staying hydrated supports the process and helps you feel more comfortable.
Keep a water bottle nearby and sip often
Include fibre from fruits, vegetables, oats, beans, and seeds
Move gently. Even a short walk after meals supports digestion
Ginger or peppermint tea can ease nausea
If your appetite or food intake drops significantly, it’s worth checking in with your healthcare provider about nutritional monitoring or supplements.
Listening Without Judgment
You may notice your relationship with food changing, eating less, skipping meals, or losing pleasure in eating.
This can feel strange, especially if food once brought comfort or structure.
You don’t need to force yourself to eat perfectly. Instead, notice. Ask:
“What does my body need right now?”
“What would feel supportive?”
And if you would like 1:1 nutrition counselling to help you make sense of what you are feeling, please reach out.
Beyond Nutrition: Compassion as a Practice
Eating well on Mounjaro isn’t just about nutrients. It’s also about how you treat yourself in the process.
If you catch old “shoulds” coming up “I should eat less, I should be losing faster, I shouldn’t need snacks”, take a pause. These thoughts belong to diet culture, not to you.
Your body doesn’t need to be “fixed.” It deserves to be supported in whatever shape, size, or stage it’s in.
If You’re Struggling
Side effects, appetite loss, or fear around food can make this journey harder than expected.
Nutrition counselling can help you reconnect with your body’s cues, explore emotions around eating, and find comfort in flexible, non-judgemental nourishment.
You don’t need to do this alone.
In Summary
Small, balanced meals are easier to tolerate
Prioritise protein, hydration, and gentle fibre
Listen to your body’s cues, they may be quieter now, but they’re still there
Compassion will take you further than control
Sustainable change begins when nourishment feels like care, not punishment.You can download my free guide, 5 Steps to Quieting Food Noise, or book a free 10-minute discovery call to talk about your Mounjaro journey in a safe, supportive space.
